Ok, you got busy, but you were SO productive. And you had deadlines, needed to run a few errands, so you headed out. Wow – you got everything done! By the time you got home, you were famished. Fridge doors ajar, the pantry doors thrown open and cabinets scoured for tasty treats. Your family said, “Hi” to you and you snapped back at them…you are officially “HANGRY.”
You begin to eat whatever’s in sight, it must require little to no preparation, bags are opened, chips eaten, leftovers consumed cold, cheese is handy, peanut butter is spread and then you throw in a piece of fruit because you are a healthy eater. But are you? 20-25 minutes after your fast feast, you’re stuffed. Your high fat, high carb, low nutrition eating is now filling you up and you w i l l s o o n f e e l v e r y s l u g g I s h.
On one hand you do feel better because you’re no longer hungry, but on the other, you may feel a bit guilty and full, and you sit for a bit longer than you normally do after a meal. WELCOME TO ZONE 4. The bottom line is that, generally under these conditions, you consume more calories and less nutrients that you need.
So what, now what?
Zone 4 – DO-OVER #1
You arrive back home, and after snapping at your family, you acknowledge that you are HANGRY. You pause, take a minute to drink some water and eat a few nuts or a half an apple. These two actions buy you enough time to think about what food is available to eat, and to make healthier choices. IF, you have fruits, veggies, lean proteins, cooked whole grains or grain crackers and breads handy, at your eye level, you will be able to make better choices. Go for it.
Zone 4 – DO-OVER #2
You head out for your errand, and now that you’ve slowed down for a moment, you realize you’re hungry. No problem, you’re prepared. In your car, purse or backpack, you have some nuts, a protein bar, or another snack that you can eat while you’re running errands. You also keep a bottle of water in your car for these occasions, because sometimes what you may think is hunger, is actually dehydration. When in doubt, drink water first and then eat.
Turn to the Flip Side – Part 2 – Are You Eating When you’re NOT hungry?
OH NO, I’m eating in Zone 1
Here’s a second example, but this one is when you’re in Zone 1. You always eat at a certain time, you often eat with others, or emotions trigger your eating. These are three situations when you may feel the desire to eat. If you’re in the habit of eating when you’re not hungry, you may be overeating, create a risk of gaining weight. You also may be eating because of anxiety, stress, boredom, depression or other reasons which you need to explore.
Are there foods that you are likely to eat when you are not hungry? Are there foods you will grab when you’re already full? Check your refrigerator and pantry, I bet they’re within an easy reach. It’s a good idea to identify these, just so you can be more mindful when you reach for them, choose an alternative, move them to the back of the refrigerator or cabinet, or choose to stop buying those items altogether.
Where’s the Sweet Spot?
If you eat when you’re at level 2-3, you’re in the sweet spot. Congratulations for getting to know your body better and learning to eat when your body needs fuel.
It’s not too late to start making small adjustments, nudges and improvements in when and what you eat every day. Set goals to pay attention to your hunger levels and to have more nourishing snacks and meals by next month. Eat when you’re in Zone 2 or 3 and change your personal culture of your longevity one snack and one meal at a time.